How to Get Rid of Body Fat?
How can I get rid of my body fat? What are the methods of burning fat in a short time? The most important things to do to lose weight.
Trying to lose weight is a process that we all go through from time to time. The most important detail that we should not miss here is to do this by sliding fat while losing weight. Thus, it is possible to lose weight by burning fat, that is, by getting thinner, without reducing the muscle ratio in our body. Of course, there are some tips and details of burning fat. By paying attention to these details, you can get in shape in less time than you think.
Ways to Burn Body Fat
Start your day with a healthy and powerful breakfast. A breakfast rich in protein, containing healthy carbohydrates, fiber and healthy fats will both protect you from sudden hunger crises during the day and increase your fat burning rate. Here are healthy breakfast suggestions for you:
1 slice of whole wheat bread, 2 egg omelet, ¼ avocado and 2 slices of ham.
A bowl of oatmeal prepared with low-fat milk.
2 boiled eggs, 1 slice of whole wheat bread, a few sprigs of parsley, dill and fresh mint, low-fat feta cheese and 2 whole walnuts.
One of the simplest and most important steps to accelerate fat burning is to consume regular and sufficient water. Your daily water consumption should be between 2.5 and 3 liters. You should spread this amount throughout the day and consume it in sips instead of drinking a huge glass of water at once. Consuming water regularly will also prevent the feeling of sudden hunger.
You have to balance your protein consumption. You can find out the amount of protein you need to consume daily with this simple formula; kilo x 0.8 gr. For example, the amount of protein that a person weighing 65 kg should consume daily is 52 grams. If your physical activity is more intense, if you do sports and have an active life, this amount can range between 1-1.5 grams per kilo. With adequate protein intake, you protect and strengthen your muscles and prevent the feeling of hunger. In addition, since it has more thermal energy than foods in the protein, fat and carbohydrate group, it allows you to burn more calories.
One of the biggest mistakes made in dieting is to completely cut down on carbohydrate consumption. The amount of carbohydrates your body needs; You can calculate it with the formula kilo x 0.3. This amount can be up to 1.5 times. You can increase the amount on days when you will do intense physical activities and do sports. When consuming carbohydrates, you should choose foods that contain healthy carbohydrates. If we need to give examples of these; We can say lentils, chickpeas, quinoa, whole grain bread, brown rice, oats, fruits and vegetables.
One of the important details you need to pay attention to to speed up fat burning is to consume healthy fats. When you think of consuming fat, you may think of options such as butter and olive oil, but you should not forget that you can get the amount of fat you need directly from food. For this, you can consume foods such as avocado, coconut oil, raw almonds, raw hazelnuts and walnuts, butter, clarified butter and olive oil.
In the process of losing weight and burning fat, there may be situations where you need to take nutritional supplements from outside. The most important of these are Omega 3 fatty acids. Since omega 3 cannot be produced by our body, it can be obtained from foods and supplements.
You should consume green tea regularly to relieve edema and accelerate fat burning. Green tea contains less caffeine than coffee, and caffeine helps speed up fat burning. Especially if you cannot consume coffee because of its high amount of caffeine, you can get support from green tea.
Regular exercise should be among your essentials. When you start exercising, carbohydrates are consumed as energy in the first 20 minutes. Proteins and fats follow. For this reason, it is very important to exercise regularly and for a sufficient amount of time.
You should not neglect to consume vitamin C to increase your metabolic rate. Consuming foods such as orange, grapefruit, lemon, and parsley by spreading your meals helps to speed up your metabolism, thus supporting your weight loss.
You should take care to consume fiber regularly. One of the most important fibers is pectin. Pectin prevents you from gaining weight because it reduces the absorption of fat by cells. Fruits such as grapefruit, blackberry and apple are rich in pectin.
You should not forget to take advantage of the power of spices. Spices such as curry, hot pepper, ginger accelerate metabolism and trigger fat burning. In addition, fennel helps to remove edema from the body, thyme helps you both lower cholesterol and burn fat.
Finally, the most important detail that should be in the first place; time. You should give yourself time. Unfortunately, it is not possible to achieve the body of your dreams all at once. You should not forget that you can achieve anything by giving yourself and your body time, being patient and consistent.